Keep Your Bones Strong
Everything you need to know to keep your bones strong and healthy throughout a long life.
A few weeks of dieting is probably harmless but serious dieting over the long haul can be detrimental to your bones. That’s one good reason to keep a healthy weight and only diet to lose a few pounds occasionally. With a good diet of fruits, vegetables, whole grains,and exercise you can keep a constant healthy weight and not weaken your bones by dieting.
Our bones are at their peak strength at 25 years of age. Life style choices, from the right food, exercise, to the right supplements will determine our odds of avoiding bone problems. Listed below is a good game plan to keep your bones strong and healthy throughout life.
In the 30s
Eat foods that give you a daily allowance of 1,000 milligrams or more of calcium. Besides milk there are other foods loaded with calcium so you have choices. Collard greens have 179 mg of calcium per serving. Almonds have 71 mg per serving. Kale has 90 mg per serving. Supplements can be used but remember that diets with plenty of fruits and vegetables have much lower incidences of osteoporosis. The main message is eat well (no junk food) and exercise for good bones. Two drinks of alcohol a day can boost your risk of osteoporosis in later life.
In the 40s
People of this age usually put on weight. Avoid that by eating well and exercising. If you are not taking a calcium supplement and vitamin D now is a good time to start. Now is also a good time to take up weight lifting. Increases in body fat lead to decreases in bone production. Do weight bearing activities 3 to 4 times a week at least 30 minutes, 45 minutes are better. Weight lifting, jogging, hiking, tennis, dancing, stair climbing will all help maintain your bone strength. Ask your doctor if you need a bone density test.(DEXA)
In the 50s and Older
Your hormone level falls quickly at this age so extra bone building calcium becomes even more important. Be mindful about everything you eat and continue to eat calcium rich foods and calcium fortified foods such as orange juice. Stay away from salt and fat. Protein from meat and caffeine can reduce your body’s ability to absorb calcium. One study found that three cups of coffee can lead to bone loss but the good news is that adding two tablespoon of milk can counteract that. You should take 12,00 milligrams of a calcium supplement every day and don’t forget vitamin D with your calcium. Continue eating well and exercising. Yoga is good to boost your balance as your reflexes get slower. Remember you must use it or lose it.
Liked it
Joni Keith | Feb 15, 2009 | Reply
Ruby, you always write the most informative articles on health. I’ll bet you’re the picture of good health.
Sotiris | Feb 15, 2009 | Reply
Very interesting and helpful article! It’s good to know what’s good for you
! Thanks for sharing that valuable information!
HatedNation | Feb 15, 2009 | Reply
Good Info Ruby! I like how you designed the article too.
Shirley Shuler | Feb 15, 2009 | Reply
Hi Ruby, good article and good advice, thanks!
Lee Altman | Feb 15, 2009 | Reply
Thanks for the tips, I can use them. Good article.
C Jordan | Feb 15, 2009 | Reply
Good advice Ruby
rutherfranc | Feb 15, 2009 | Reply
Ok, non-fat milk with vitamin D for me from now on.. thanks for the tip!
Joie Schmidt | Feb 15, 2009 | Reply
Interesting article – thanks for sharing it!
Blessings.
Sincerely,
-Liane Schmidt.
Betty Carew | Feb 15, 2009 | Reply
Ruby I always love your writes you always have such good advice in them. Great article
Debra. | Feb 15, 2009 | Reply
Well written with some helpful tips on health. Great article, Ruby.
Daisy Peasblossom | Feb 15, 2009 | Reply
Good reminder. As our energy flags, we also tend to neglect diet and exercise. Great article.
Alicia Wind | Feb 15, 2009 | Reply
Excellent advice–got to keep this in mind!
Moses Ingram | Feb 15, 2009 | Reply
Thank you for this, we all need to follow this but I’m afraid that only the the last group applies to me lol.
R J Evans | Feb 15, 2009 | Reply
Dang it! I knew what I had to do and now I guess I will have to go and do it!
Thanks, Ruby – another interesting and informative post!
PR Mace | Feb 15, 2009 | Reply
Ruby, you write the best articles. Your research is outstanding. Thanks for sharing.
CHAN LEE PENG | Feb 15, 2009 | Reply
Great read!
CA Johnson | Feb 15, 2009 | Reply
This is another great article, Ruby. You always provide helpful tips.
Maria Blazz | Feb 15, 2009 | Reply
I liked the way you organized the information. And it’s good to know that you must start to take care of your bones even in your 30s! Sometimes when you’re young you don’t pay attention to this.
MMV Abad | Feb 15, 2009 | Reply
I’m already in my thirties! I’ll keep this in mind. Thanks!
Anne McNew | Feb 15, 2009 | Reply
thanks for the tips, this is very good info
Melody SJAL | Feb 15, 2009 | Reply
Great info, Ruby, and nicely presented, thanks.
Eunice Tan | Feb 15, 2009 | Reply
Great reminder. We need calcium and Vitamin D everyday.
Chambo | Feb 15, 2009 | Reply
Great advice Ruby. Thanks.
RJ
Morgana | Feb 15, 2009 | Reply
Excellent article
nobert soloria bermosa | Feb 15, 2009 | Reply
another good advice,thanks
Brenda Nelson | Feb 15, 2009 | Reply
Very sensible information, I appreciate how you broke it down into age groups too!
I Know I need to drink more milk or take calcium pills.
Brenda Nelson | Feb 15, 2009 | Reply
Many people only think this applies to women folk, but of course us men need to keep our bones strong too. oh dear, I feel an easy pun here, must resist, must resist. Thanks for your information Ruby
Inna Tysoe | Feb 16, 2009 | Reply
Thanks for the information.
Inna
Christine Ramsay | Feb 16, 2009 | Reply
Thank you for this. I think I am looking after my bones reasonably well but my husband does very little. I will have to show him this article.
Christine
ivor Ogidefa | Feb 16, 2009 | Reply
nice one here, really, really good medical info. thanks
Dee Huff | Feb 16, 2009 | Reply
I’ve actually been worrying a little about this very subject, so found this article very interesting and useful. I have been taking a calcium supplement, but from what you say, not enough.
CutestPrincess | Feb 16, 2009 | Reply
thanks for sharing this, now i know what to do if i reach that age!
Steve West | Feb 16, 2009 | Reply
Excellent advice and information.
Antonette Ramos | Feb 17, 2009 | Reply
this is very informative… thanks for sharing…
Anne Lyken Garner | Feb 17, 2009 | Reply
A very helpful and informative article, Ruby.
denus | Feb 18, 2009 | Reply
nice tips, good article.
Kate Smedley | Feb 21, 2009 | Reply
Thanks for the tips in this, for women especially this is so important and the earlier we can start the better.